Capacity
100m Row (Time)
4 X 100 Meter Row Sprint, score is your slowest round. take 1 minute rest in between each
Weightlifting: Front Squat
E2MOM 12 minutes 8 Front Squats at 65% of your 1 RM
WOD:
4 Rounds for time cap-20 mins
30 Wall ball shots 20/14 lb 10/9
10 Single Arm Alternating dumbbell Hang Clean and jerk 50/35 lb (do 5 and 5)
100M Run
CrossFit One World – CrossFit Total Body Strength Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 Banded good mornings 15 Kip swings 30 Shoulder taps Strength (4 Rounds for weight) Every 4min x 4 TnG Deadlift x 10 reps DB Bench press x 12 reps build…
CrossFit One World – Hype Hitters Metcon (Time)
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 500m Row :30s Banded lat stretch :30s pec stretch/ea + 3 sets: 15 Ring Rows 3 Wall walks 50 Single Unders Gymnastics (No Measure) :20/:10 x 8 sets of each HS Hold Double Unders Burpees Mountain climbers rest 1min between movements Conditioning (5 Rounds…
